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Crossfit Blog Programming 12.26 – 1.1.2018

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Tuesday 12.26

Hey all! I’ll get Wed – Sunday out on Tuesday, its been a hectic weekend!

FIT

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift 4-6

B.
For time:
1000 Meter Row
50 Russian Kettlebell Swings

COMP

A.
Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

B.
For time:
1000 Meter Row
50 American Kettlebell Swings

Score: A, heaviest weight. B, time and weight.

Wednesday 12.27

FIT

A. Score Weights, Build
4 Sets – 20 Minutes to finish
Single Arm Overhead Press x 8-10 reps each arm

B. Score reps
AMRAP in 10 minutes
10 Push Presses/Press
10 Alternating Reverse Lunges
10 Burpees/NPBP

C. Optional – If time allows, no score
2 Sets
60 seconds of Reverse Snow Angels (slow & controlled)
60 seconds of Side-Plank Hold (Left Side)
60 seconds of Band Pull-Aparts
60 seconds of Side-Plank Hold (Right Side)

COMP

A. Score Weights, Build
4 Sets – 20 Minutes to finish
Single Arm Overhead Press x 8-10 reps each arm

B. Score reps
AMRAP in 10 Minutes:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C. Optional – If time allows, no score
2 Sets
60 seconds of Reverse Snow Angels (slow & controlled)
60 seconds of Side-Plank Hold (Left Side)
60 seconds of Band Pull-Aparts
60 seconds of Side-Plank Hold (Right Side)

Thursday 12.28

FIT

A. Score fastest and slowest  times through the workout (i.e. 3:55 – 4:10)
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 250/200m
8 Ring Rows
12 Sit Ups/Scaled TTB
16 Push Ups/Incline Push Ups

COMP

A. Score fastest and slowest  times through the workout (i.e. 3:55 – 4:10)
Every 5 minutes, for 35 minutes (7 sets) for times:
Bike 15 Calories
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Notes:
Scale so that you can finish

Friday 12.29

FIT

A. Score heaviest weight(s), build over the sets
Every 4 minutes, for 20 minutes (5 sets):
4 -6 Deadlifts
immediately followed by…
12 Alternating Reverse Lunges

B. Score time
45.30.15
Kettlebell Swings
Bench Dips

COMP

A. Score heaviest set – for comp this is a complex, Build
Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

B. Score time
“Elizabeth”
21.15.9 of
Power Clean 135/95
Ring Dips

Saturday 12.30

You thought Christmas was over

FIT

12 Days of Christmas – 30 minute cap

1 – 25 Singles
2 – Burpee Box Jump/Step Ups
3 – Push-Ups
4 – Scaled Toes to Bar/Sit ups
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Walking/Reverse Lunges
9 – Kettlebell Swings
10 – SA Dumbbell Shoulder to Overhead
11 – Goblet Squats KB or DB
12 – Pull-Ups/Ring Rows

COMP

12 Days of Christmas – 30 minute cap

1 – 25 Double-Unders
2 – Power Cleans 135/95
3 – Ring Dips
4 – SA KB Ground to Overhead 70/55
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings 70/55
10 – Pull-ups
11 – Front Squats 135/95
12 – Shoulder to Overhead 135/95

Follow the movements to the tune of the song 12 days of Christmas.

CLOSED New Years Eve Sunday 12.31

We are closed the New Year

I hope you all have a safe and wonderful New Years

CLOSED New Years Day Monday 1.1.2018

Everyone okay?